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Components

50 Pistols for Time

Nightwing

Settings

Workout

12/03/2016

Yoga/Mobility

Calf Stretch on lowered J-Cup
Couch Stretch

Warm-up

Pistol Warm-up

3 Rounds holding band overhead
10 Forward Lunges
10 Lunges w/ back foot flat
10 Reverse Lunges
10 Air Squats
6 Pistols or progressions

Skill/Strength

50 Pistols for Time (Time)

WOD

Nightwing is Dick Grayson, who was the original "Robin" in the Batman comic series. He was known for his great acrobatic skills since he grew up in a circus. After his parents were killed he was adopted by Bruce Wayne and raised to fight crime.

Nightwing (Time)

6 Rounds for time w/ Partner or Individual:

20 Air Squats
20 Push-ups
20 Pull-ups
20 Dips

RX+: Han Solo
10 Pistols
10 Handstand Push-ups
10 Muscle ups

Superhero Training

Gymnastics

Rx'd work:
5 rounds for quality

    accumulate 1 min of handstand - wall or freestanding
    10 strict barbell presses @65% bw
    10 hollow to superman rocks

Scaled work:

5 rounds for quality
    accumulate 1 min in handstand (off box/one leg up)
    10 strict barbell presses 50% bw
    10 hollow to superman rocks

Hollow to Superman Rocks:
https://www.youtube.com/watch?v=okkc07gIzOY

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, December 03, 2016

Male Clients

christopher
buechler

9 AM CrossFit

1:42

Grant you workout?

Kevin
Martinez

9 AM CrossFit

2:05

#suckitgrant

Private

9 AM CrossFit

6:12

Brandon
Harris

9 AM CrossFit

6:29

Dual bands, black and green

Female Clients

Tracy
Auber

9 AM CrossFit

2:16

green band

Audrey
Crismon

9 AM CrossFit

2:42

w/green band